Update

Hey guys... Just decided to update, since it's been a while... :)

So, I took a bit of a break.. :P Getting back into it again though... :)

Did two runs this past week in prep for the ekiden run..

Run 1 (oo.. John.. realised there was a mistake my calculations.. so, i didn't do as well as I thought.. :P)
Distance: 1.22km
Time: 10.5mins
Speed: 6.971km/h

Run 2
Distance: 2.4km
Time: 22 mins
Speed: 6.54km/h

Hope everyone's training is going well! :)

April 2010

Mmm~ another month's passed.....training log update~ :)

Total Run Distance : 30.7km
Total Time : 2 hours 45 minutes
Average Speed : 11.2kph

Switched over to minimal shoe running this month...surprisingly tough stuff!...using a heeless pair with just about 2mm of padding... : | ....could barely do a mile at first...w/ major calve aches (could barely walk) the day after...slowly built up to 3miles w/out aches... =D

Plus side...running's a lot more comfortable...I'm slowly starting to break past old records with much less effort...also the IT band issue in my left knee (the reason i switched over in the first place) is pretty much gone~ hoorah~!....

Down side...It did take quite a bit of time to adjust and I still havent reached the distances I used to hit...though I am running quite a bit faster now...hehe~....

Also got myself a forerunner 305....brilliant training aid...no more room for exagerating distances for me~ =(

Hope everyone's been training well~ =)

*edit*

Also 30 kilometers of walking at 5kph...as warmups for either runs or weight sessions...havent kept track of tonnage this month tgh...a min of 24 tonnes....hmmm~ really should start keeping track of that~

Update summary

All still running I hope?....I still drop by now and then to check up old run times from everyone....since I last posted I've been keeping up everything....str work's doing great so far....running's doing decent~ =)

So far this year I've taken part in the

Putrajaya night marathon 2010 (7.7k, 47 minutes, 9.8kph)

KL towerthon, 1k run + 2058 steps (6 min run, 2 minute lobby wait 19 minute stair run)

HELP's Treakathon (not a typo), spent most all of it walking since staff started last... =\ ...still a fun 8 minute sprint through the river and up the final hill (only helps if you know how the track's like =p).

Averaging a run a month so far....still deciding what run to go for next....hope everyone's on track too! =)

~

Hey everyone!

Hope you guys have been still training. I picked up a minor knee lig. strain a couple o months back so took time off then. Have been easing back slowly and am pretty much back to full swing now.

Am running twice a week, boxing twice and doing str work once. Am up for any runs if anyone's interested. Schedule's pretty packed w/ postgrad apps and all, but am in the shape for and would be interested running something~ =)

Update Summaries~

Hi Everyone~

Still no word on how your official runs have been going... =\

Hope everyone's trainings been going well~ This blog seems kinda dead but I'll probably still post on it just to keep my training on track~ ;)

As before i've been focusing tons on speedwork lately..so runs are mostly sprints + recovery intervals...(speed being a relative term...on a competitive level i'm running like a middle aged man for my 5k...:P..though my mile time is okay i guess)...

Total Distance : 16500
Average Speed : 7 mph

Str Work
4800kg of lifts...plus misc body weight work...lifting is fun!...body work...not so fun....

Rest week next week!

Messaged everyone on a run on facebook....message back if interested ya~ ;)

Current Year Targets

sub 5 minute mile (faster then 19.3kph/12mph)
20 minute 5k (15kph/9.3 mph)

Current Status

5:45 minute mile (16.8kph/10.4mph) [ran this about a month ago. Due for a record run in 2 weeks... must...improve time....]

25 minute 5k (12kph/7.46mph) [just ran this record yesterday....time still kinda sucks....must improve!]

John : Week 19,20,21

Hi Everyone~

How'd the King of the road + the other runs go?...hope to hear from you guys soon.... :)

Haven't been posting much here since me and ash seem to be the only ones.. :P...though as usual i've been keeping detailed training logs....been focusing on pace for the past couple o weeks...wasn't happy with the pace i kept at for the std charted 10k... =\....also training heavily to get back into the ring (boxing) so tons of explosive strength and str endurance workouts going on in the background....

Total Distance : 18000m (6 runs of varying distances)
Total Time : 96 min
Average Speed : 11.25kph/7 mph

Str work
3000kg lifts...deads...squats...bent and bench presses mostly....just started w/ the side press...it's a bitch....can barely handle 20kg/hand in it...=\....think there are some girls who can handle more...hhahahaha....well at least the rest of the lifts are alright... :)

B.W work...
60 chins
80 squats
60 dips
100 lunges
150 pushups
240 crunches
120 supermen

I'm tired....might take next week easy... :)

Full Results out~

Hey everyone...full results for the 10k categories are out... =D

Browsed a couple o results (btw, for cross comparison between ourselves we should use the net time which is actually our personal bib times =)....)...think nellie got a 3 minute boost... =D

Heheh....plus now that we know the total number of runners we can calculate relative performance...i'm in the top 16% of the men's 10k class... =P